About 2/3 of people in the US are either overweight or obese. However, there are also many people with the opposite problem of being too skinny. Being underweight can be just as bad for your health as being obese.
Men or women, many ignore the fact that they are underweight, and the need to gain a few pounds. There are also others who are unable to gain some weight quickly and healthily.
So if you are asking how to gain weight fast and safely ? especially how to maintain it and succeed in your diet. This article is made for you, it outlines simple answers that will help you.
1. How to know if you are underweight ?
The Body Mass Index (BMI) allows you to know your ideal weight, in other words if your weight is adapted to your height. The only way to know if you are underweight or not is to calculate your body mass index :
- Use this calculator to see where you fit on the BMI scale (opens in a new tab).
- Your corpulence is normal, if your index is defined between 18 and 25
- We speak of thinness when this index is less than 18. It is therefore encouraged to gain a few pounds to be fit and healthy if your BMI ( body mass index) is less than 18.
2. The consequences of being underweight
- Vitamin deficiencies, or anemia.
- Osteoporosis from too little vitamin D and calcium.
- Decreased immune function.
- Increased risk for complications from surgery.
- Growth and development issues, especially in children and teenagers.
- There is a link between being too low in weight and an increased risk of premature death, whether in adults or newborns. he goes so far as to say that obese people are more likely to live longer than those who are underweight.
3. How to gain weight ?
The hypercaloric diet is a high-calorie diet that must provide, on average, 500 calories more than the conventional diet. It allows you to regain a healthy weight.
- Stimulate the appetite : When you're underweight, you may feel full faster, so eat five to six smaller meals during the day rather than two or three large meals.
- Energy-dense : more energy and extra nutrition to help your body heal. As part of a healthy diet, choose whole grain pasta and cereals, breads, fruits and vegetables and also dairy products, nuts and seeds also lean protein sources.
What to eat to gain weight ?
- Try smoothies: Don't fill up on diet soda, coffee and other drinks with little nutritional value. Instead, drink smoothies made with milk and fresh or frozen fruit, and sprinkle in some flaxseed.
- Include snacks: Have a bedtime snack, such as a peanut butter and jelly sandwich, or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese.
- Increase calorie intake : Add extras to your dishes for more calories such as cheese and scrambled eggs and others.
- Engage in moderate-intensity physical activity: especially strength training, it will help you gain weight by building up your muscles. Exercise may also stimulate your appetite.
4. how to maintain this weight
Following a diet for several weeks or several months, requires effort and tenacity. But at the end of the diet, the hardest part is yet to come. It is absolutely necessary to go through a stabilization phase, so for that:
- Try to eat small meals or snacks every 1 or 2 hours.
- Try to eat foods that are high in protein.
- Eat nutrient-dense, starchy fruits and vegetables.
- Do not skip meals.
- Eat portions adapted to maintain weight.
- Follow a varied diet.
- Allow yourself to crack.
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